PCOS Vegan Asian Recipes: Dinner - Asian Broccoli and Tofu Stir-Fry - PCOS-Friendly Recipe
Nutrition per Serving
350
Calories
20g
Protein
30g
Carbs
15g
Fat
This recipe includes tofu, broccoli, bell pepper, and a savory sauce. Grocery list: tofu, broccoli, soy sauce, sesame oil, ginger, garlic, cornstarch, vegetable oil, red bell pepper, green onions, sesame seeds. The main ingredients have a low to medium Glycemic Index (GI), which is beneficial for PCOS management.
Ingredients
- 1 block (14 oz/400g) of firm tofu
- 2 cups (500g) of broccoli florets
- 2 tablespoons (30ml) of soy sauce
- 1 tablespoon (15ml) of sesame oil
- 1 tablespoon (15ml) of ginger, minced
- 2 cloves of garlic, minced
- 1 tablespoon (15ml) of cornstarch
- 1/4 cup (60ml) of water
- 1 tablespoon (15ml) of vegetable oil
- 1 red bell pepper, sliced
- 2 green onions, chopped, Sesame seeds for garnish
Instructions
- Press the tofu to remove excess water and cut into cubes.
- In a bowl, mix soy sauce, sesame oil, ginger, garlic, cornstarch, and water.
- Heat vegetable oil in a pan over medium heat.
- Add tofu and cook until golden brown.
- Remove tofu from the pan.
- In the same pan, add broccoli and bell pepper, stir-fry for 5 minutes.
- Add the tofu back into the pan.
- Pour the sauce over the tofu and vegetables.
- Stir-fry for another 2-3 minutes until the sauce thickens.
- Garnish with green onions and sesame seeds before serving.
This PCOS-friendly recipe is rich in protein from tofu and fiber from broccoli, both of which help regulate blood sugar levels. The low GI ingredients help prevent insulin spikes. The dish is also packed with essential nutrients like calcium, iron, and vitamins A and C, which are beneficial for women with PCOS. This easy and quick recipe empowers you to take control of your diet and health.
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